Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean vs. Dried fruit — In-Depth Nutrition Comparison

Compare

Differences between Soybean and Dried fruit

  • Soybean has more Iron, Manganese, Phosphorus, Vitamin B2, Vitamin K, and Magnesium, while Dried fruit has more Vitamin E , Vitamin A RAE, Potassium, and Vitamin B3.
  • Soybean's daily need coverage for Iron is 31% higher.
  • Dried fruit contains 6 times less Vitamin K than Soybean. Soybean contains 19.2µg of Vitamin K, while Dried fruit contains 3.1µg.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Soybean vs Dried fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +85.5%
Contains more Iron +93.2%
Contains more Magnesium +168.8%
Contains more Phosphorus +245.1%
Contains less Sodium -90%
Contains more Zinc +194.9%
Contains more Copper +18.7%
Contains more Manganese +250.6%
Contains more Selenium +231.8%
Contains more Potassium +125.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +85.5%
Contains more Iron +93.2%
Contains more Magnesium +168.8%
Contains more Phosphorus +245.1%
Contains less Sodium -90%
Contains more Zinc +194.9%
Contains more Copper +18.7%
Contains more Manganese +250.6%
Contains more Selenium +231.8%
Contains more Potassium +125.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +70%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B6 +63.6%
Contains more Folate +440%
Contains more Vitamin K +519.4%
Contains more Vitamin A +39944.4%
Contains more Vitamin E +1137.1%
Contains more Vitamin B3 +548.9%
Contains more Vitamin B5 +188.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +70%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B6 +63.6%
Contains more Folate +440%
Contains more Vitamin K +519.4%
Contains more Vitamin A +39944.4%
Contains more Vitamin E +1137.1%
Contains more Vitamin B3 +548.9%
Contains more Vitamin B5 +188.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +437.2%
Contains more Fats +1658.8%
Contains more Water +102.5%
Contains more Carbs +649.3%
Contains more Other +34.6%
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +437.2%
Contains more Fats +1658.8%
Contains more Water +102.5%
Contains more Carbs +649.3%
Contains more Other +34.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2577%
Contains more Polyunsaturated fat +6743.2%
Contains less Saturated Fat -98.7%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +2577%
Contains more Polyunsaturated fat +6743.2%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Dried fruit Opinion
Net carbs 2.36g 55.34g Dried fruit
Protein 18.21g 3.39g Soybean
Fats 8.97g 0.51g Soybean
Carbs 8.36g 62.64g Dried fruit
Calories 172kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 3g 53.44g Soybean
Fiber 6g 7.3g Dried fruit
Calcium 102mg 55mg Soybean
Iron 5.14mg 2.66mg Soybean
Magnesium 86mg 32mg Soybean
Phosphorus 245mg 71mg Soybean
Potassium 515mg 1162mg Dried fruit
Sodium 1mg 10mg Soybean
Zinc 1.15mg 0.39mg Soybean
Copper 0.407mg 0.343mg Soybean
Manganese 0.824mg 0.235mg Soybean
Selenium 7.3µg 2.2µg Soybean
Vitamin A 9IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.35mg 4.33mg Dried fruit
Vitamin C 1.7mg 1mg Soybean
Vitamin B1 0.155mg 0.015mg Soybean
Vitamin B2 0.285mg 0.074mg Soybean
Vitamin B3 0.399mg 2.589mg Dried fruit
Vitamin B5 0.179mg 0.516mg Dried fruit
Vitamin B6 0.234mg 0.143mg Soybean
Folate 54µg 10µg Soybean
Vitamin K 19.2µg 3.1µg Soybean
Tryptophan 0.242mg 0.016mg Soybean
Threonine 0.723mg 0.073mg Soybean
Isoleucine 0.807mg 0.063mg Soybean
Leucine 1.355mg 0.105mg Soybean
Lysine 1.108mg 0.083mg Soybean
Methionine 0.224mg 0.015mg Soybean
Phenylalanine 0.869mg 0.062mg Soybean
Valine 0.831mg 0.078mg Soybean
Histidine 0.449mg 0.047mg Soybean
Saturated Fat 1.297g 0.017g Dried fruit
Monounsaturated Fat 1.981g 0.074g Soybean
Polyunsaturated fat 5.064g 0.074g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
38%
Dried fruit
Minerals Daily Need Coverage Score
75%
Soybean
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 50.44g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.28g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.